Milly Gaines
Bowel movements are a normal and necessary part of life, but occasional or chronic constipation can cause discomfort. While there is no exact number for how often a bowel movement should occur, constipation typically means having fewer than three bowel movements a week. A low-fibre diet, consisting mostly of meat and dairy, can cause constipation. However, a high-fibre diet, including fruits, vegetables, legumes, and whole grains, can help to relieve constipation and promote regular bowel movements. Probiotics and adequate hydration are also beneficial for gut health and regular bowel movements. In addition to dietary changes, increasing physical activity and establishing a regular daily meal and bathroom schedule can help improve bowel movements.
How to reduce bowel movements through diet
| Characteristics | Values |
|---|---|
| High-fiber foods | Fruits, vegetables, legumes, whole-wheat grains, beans, flaxseed, dried figs, prunes |
| Probiotics | Yogurt, kefir |
| Liquids | Water |
| Exercise | 150 minutes of moderate weekly activity |
| Regular meal schedule | Eating stimulates bowel activity |
| Gluten-free | Unprocessed or less processed gluten-free foods high in fiber |
| Mediterranean diet | Plant-based foods, veggies, fruit, whole grains, nuts, seeds, legumes, olive oil |
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What You'll Learn
Drink water to help pass stools
Drinking water is an essential part of managing bowel movements. Water and other natural fluids can help to ease or resolve constipation. Water helps to soften stools and make them easier to pass. This is because water adds moisture to stools, making them softer and easier to pass through the colon. The recommended amount of water to drink is eight cups a day, but this may vary depending on individual needs and medical conditions. For example, people who exercise a lot will need to drink more water.
Water is not the only fluid that can help with bowel movements. Vegetable juices, clear soups, and herbal teas are also good sources of fluids. These liquids can add moisture to stools and make them softer, just like water. Warm drinks, such as herbal tea or warm water with fennel, can also be beneficial. Fennel seeds help to move stools through the colon by increasing gastric enzymes in the digestive system.
Some people may find that drinking a glass of lemon juice mixed with water before bed and when they wake up helps to encourage bowel movements. However, it is recommended to drink lemon water through a straw to avoid potential tooth sensitivity. Prune juice is another traditional remedy for constipation. Prune juice and dried prunes are high in sorbitol content, which draws water into the gut and stimulates a bowel movement.
In addition to drinking water and other fluids, consuming fibre-rich foods can also help promote healthy and regular bowel movements. Fibre-rich foods include legumes, vegetables, fruits, and grains. Soluble fibre, found in oats, peas, beans, and certain fruits, absorbs water and forms a gel-like consistency, which helps to soften stools. Insoluble fibre, found in whole wheat bread, pasta, bran, and cereals, adds bulk to stools and speeds up their passing through the intestines.
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Avoid irritating foods to reduce loose stools
To reduce loose stools, it is important to avoid irritating foods and drinks that can trigger digestive issues. Loose stools, also known as diarrhoea, can be caused by various factors, including dietary choices. Making dietary adjustments can help manage the symptoms and promote recovery.
Firstly, it is advisable to avoid fried and greasy foods. These include items such as fries, pizzas, and cheeseburgers, which can irritate the digestive system and trigger loose stools. Instead, opt for bland, soft, and easy-to-digest foods that won't aggravate your digestive tract.
Dairy products are another category of foods that can irritate the gut and worsen diarrhoea symptoms. Lactose, the sugar found in dairy, can be difficult for some people to digest and may aggravate diarrhoea. It is recommended to limit dairy products, with the exception of yogurt and kefir, which are probiotic sources that can aid in restoring a healthy balance of microorganisms in the gut. If you wish to continue consuming dairy, opt for non-dairy sources of probiotics like fermented soy milk, fruits, and vegetables.
In addition to avoiding fried foods and dairy, it is beneficial to eliminate whole grains from your diet when experiencing loose stools. Whole grains are harder to digest and can place extra stress on your digestive tract. Instead, opt for refined wheat found in white bread, plain pasta, and saltine crackers, which can help bind stools and firm them up.
Finally, when reducing loose stools, it is important to stay hydrated. Drink plenty of water throughout the day and consider adding additional liquids with minerals and electrolytes to replenish those lost due to diarrhoea.
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Eat fibre-rich foods like legumes and vegetables
Fibre-rich foods are an essential part of a healthy diet and can help promote healthy, regular bowel movements. Fibre-rich foods include legumes, vegetables, and grains. Legumes, such as beans, lentils, and peas, are very high in fibre. A 2017 study found that 100g of cooked pulses provided around 26% of the daily fibre intake recommended by doctors in the US.
Vegetables are also an excellent source of fibre, particularly insoluble fibre, which adds bulk to stools, making them easier to pass. Some high-fibre vegetables include broccoli, potatoes, and apples. Broccoli is rich in sulforaphane, a plant compound that prevents the overgrowth of intestinal microorganisms that interfere with healthy digestion. Potatoes and apples contain soluble fibre, which dissolves in water in the digestive tract, forming a gel that adds bulk and softens stools.
In addition to legumes and vegetables, there are other fibre-rich foods that can help regulate bowel movements. These include whole wheat foods, such as wheat bran, which is the hard outer layer of the wheat kernel and is rich in insoluble fibre. A 2017 study found that increasing bran intake improved bowel habits in infants and older children.
It is important to note that while fibre-rich foods are essential for promoting healthy bowel movements, staying hydrated by drinking plenty of water is also crucial. Water helps to digest fibre and soften stools, making bowel movements more comfortable to pass.
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Exercise more to help move stools faster
Exercise is a natural remedy for constipation and can help move stools faster through the intestines. The American Heart Association (AHA) recommends 150 minutes of moderate weekly activity to improve digestion and bowel movements. Even short intervals of exercise, such as a 10- to 15-minute walk several times a day, can help the digestive system work at its best.
Cardio exercises that get your blood pumping are a simple way to help avoid constipation. Running, swimming, cycling, or dancing will increase your breathing, boost your heart rate, and stimulate your bowels. Yoga is another great way to get your bowels moving. Certain poses work to massage the digestive tract and help move stool through the intestines. The crescent lunge twist, for example, is a standing pose that involves twisting the torso, which may help promote bowel movements.
You can also try exercises that focus on strengthening your pelvic floor muscles. These muscles, which include your bladder and bowel, can help push stool through your colon more easily when they are stronger. Sit comfortably on the floor with your knees shoulder-width apart. Squeeze the muscles around your anus as tightly as possible and hold for five seconds, then release and relax. Repeat this process five times. Then, do the same thing at half strength. Finally, squeeze and release the muscles quickly and tightly until you are too tired to continue.
In addition to cardio, yoga, and pelvic floor exercises, simply getting up and moving can help with constipation. If you are already fit, you might try more intense aerobic exercises such as running, jogging, or swimming.
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Try bowel retraining, Kegel exercises, or biofeedback therapy
Bowel retraining is a program that can help people regain control over their bowels and relieve chronic constipation. It involves training the body to have bowel movements at a similar time each day. Before starting bowel retraining, it is recommended to consult a doctor to rule out other disorders that may be causing constipation or incontinence. The doctor will take a full medical history, including bowel patterns, diet, and medications, and may perform a physical exam. The time frame for bowel retraining varies for each individual, but most people who use it consistently develop regular bowel movements within a few weeks. The National Association for Continence (NAFC) recommends specific techniques for bowel retraining, such as inserting a lubricated finger into the anus to relax the sphincter and sitting on the toilet in a comfortable position. This process should be repeated daily until a consistent pattern of regular bowel movements is established.
Kegel exercises, or pelvic floor muscle exercises, are done to strengthen the muscles that support the rectum and control bowel continence. These muscles are often weak, contributing to incontinence. To perform Kegel exercises, one must tighten the sphincter muscles as if stopping a bowel movement, hold for a count of ten, and then relax for a count of ten. This constitutes one step, and it should be repeated nine more times to complete one set. It is recommended to complete 8 to 10 sets per day.
Biofeedback therapy is a labor-intensive and multidisciplinary approach that has been shown to be effective in treating constipation. It involves a detailed assessment and correction of coexisting issues, such as avoiding constipating medications, increasing fiber and fluid intake, and improving exercise activity. Biofeedback uses electronic devices to show how certain muscles, such as the pelvic floor muscles, work during a bowel movement. This information can help individuals improve their muscle control and support bowel movements.
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Frequently asked questions
Reducing bowel movements can be achieved by adopting a low-fibre diet, consisting mostly of meat and dairy. However, this is not recommended for good health.
Foods that can trigger loose stools should be avoided. The keto diet, for example, is known to cause constipation due to its high fat content.
Aside from diet, you can try bowel retraining, Kegel exercises, or biofeedback therapy to improve your bowel movements.
